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Gluten Free Pineapple Coconut Muffin


Gluten Free Pineapple Coconut Muffins


½ cup coconut flour

4 ½ Tablespoons of coconut oil, plus a little extra to grease the muffin pan

6 eggs

4 Tablespoons of Coconut Milk

½ teaspoon of apple cider vinegar

½ teaspoon baking soda

¼ teaspoon baking powder

¼ teaspoon sea salt

2 tablespoons of honey

1 cup fresh pineapple

½ cup unsweetened shredded coconut divided ( 1/4  cup in recipe, ¼ sprinkled on top)


Preheat oven to 400 degrees

Combine in order all but the last ¼ cup coconut and fold gently until completely incorporated.

Spoon into the greased muffin tin or use papers.  Sprinkle remaining coconut over the muffins and bake at 400 degrees for 10-15 minutes or until lightly brown on the side.

Tip:  If you are in a colder environment coconut oil can be heated a bit to be softer and will incorporate into the recipe.

Italian Stuffed Portobello Mushroom

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1 package 80/20% ground turkey

1 jar of low sodium pasta sauce

2 crushed garlic cloves

3 basil leaves

1/8 cup chopped Italian Parsley

1 Tbl. Olive oil

Sea salt to taste

6 large Portobello mushrooms

1 cup shredded 2% Italian blend cheese


Preheat oven to 350 degrees. In a large sauce pan over medium high heat place olive oil and ground turkey, cook the turkey until brown and cooked through.  Add the garlic, basil and parsley to the pan, Sauté for 3-5 minutes.  Add the sauce to the pan.  And lower to low and let it simmer for another 5 minutes.  Take the Portobello mushrooms and remove stems and scales to hollow out the mushrooms.  Take the meat and sauce mixture and fill the mushrooms evenly.  Cover with cheese and bake for uncovered for 20 mins.  Serve over sautéed spinach or even pasta.


Recipe By: Melissa Grant, Health Coach

Easy Crustless Quiche


8 eggs

1/2 cup milk ( whole or 2% both work fine)

5 turkey sausage links cooked and cut into bite size pieces

1/2 cup chopped onion

1/2 cup chopped pepper

1/2 cup chopped broccoli

1/2 tea salt

Cooking Spray


Directions:  Preheat oven to 350 degrees.  Coat a pie plate with cooking spray and set aside.  Place sausage, onions, peppers and broccoli evenly laid out in the pie plate.  In a large bowl mix eggs, milk and salt until thoroughly combined, pour mixture over the sausage and veggie mixture.  Place in the oven and cook for 30-40 minutes until the center is set (not too jiggly but not solid)  Allow to cool 15 minutes before serving.

Blueberry and orange steel cut oats


1 1/2 cups of steel ground oats

6 cups of water

dash of sea salt

1 whole orange

3 cups of frozen or fresh blueberries

2 Tbl. pure maple syrup


Over high heat bring oats, salt and water to a boil, as soon as they boil bring down to low and cover.  Cook for 40 minutes.  Zest the orange while whole and then slice to get the juice, add to the oats along with blueberries and maple syrup. 

I like to separate into individual containers and freeze for a quick weekday breakfast or snack.

Healthy Whoopie Pies

This was given to me as a challenge and I accepted.  I think they turned out well and I brought them to a friend for tasting and they were given the stamp of approval.  I am still working a bit on the filling but I think this is just right.


Chocolate pies:

1 cup whole wheat pastry flour

1 cup of oat flour- I take rolled oats and buzz in the blender until fine like flour

1/2 cup of real cocoa powder

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

1/2 cup olive oil

1 cup of brown sugar

2 egg whites

1/2 cup pureed kale ( yes the vegetable)

2 teaspoons vanilla extract

1/2 cup pure coconut milk

non-stick spray


1 pint real whipping cream

1/4 cup confectioners sugar

1 teaspoon Marshmallow extract- can be found in baking store


  • Preheat oven to 350 degrees.  In a small bowl mix together the flours, cocoa, baking powder, baking soda and salt.
  • In a mixer bowl beat the oil and brown sugar until well combined.  Add the egg whites one at time being sure each is well combined.
  • Add the pureed Kale and vanilla.
  • Mix in alternately the flour mixture then the milk beginning and ending with the flour mixture.  Be sure that each is well combined before going to the alternate.
  • Coat a cookie sheet with spray.  I also bake on Silpat sheets or parchment to insure that baked goods don’t stick. 
  • Drop spoon fulls onto the sheet 2 inches apart, leave room for spreading.  The drop should be about the size of half dollar.
  • Bake for 7-9 minutes.
  • Allow to cool thoroughly.

For the filling:

  •  Whip the cream, extract and confectioners sugar on high until peaks form.  Do not over beat, then you will have butter.

I like to place the filling in a Ziploc bag and pipe onto the pies.  Place filling on one pie and cover with another.

Yield: 12 pies 

Butternut Squash Soup

This has been my signature dish for years, I would wait every fall and deliver it with tons of cream and butter, people loved it.  This year I swore I could get a healthy, delicious recipe together and after some trial and error I think I have perfected this recipe!!


Butternut Squash Soup


2 large Butternut Squash

2 Tbl. of Extra Virgin Olive Oil

1 medium onion chopped

1 “box” of fat-free chicken broth (veggie broth makes this vegan)

3 Tbl. pure maple syrup

1 cup Pure Coconut milk, a can of lite coconut can be used if the former can’t be found

1 Tea. sea salt

1 Tbl. Pumpkin Pie Spice



Preheat oven to 350 degree. Slice the Butternut Squash lengthwise and scoop out and discard seeds.  Rub 1 Tbl. of olive oil over the insides of the squash.  Cover a cookie sheet with aluminum foil and place the squash cut side down onto cookie sheet.  I can usually maneuver all 4 halves onto one sheet if I am creative.  Roast for 1hr. 30 mins-2 hours, I know a long time but it is worth it. 

Once the squash is cooked, allow to cool while you work.  In a stockpot on medium place the remaining Tbl. of olive oil and chopped onions, allow onions to “sweat” and get tender, about 10 mins. 

Scoop the insides of the squash off the skin and put into the pan with the onions.  Add the broth and coconut milk.  Followed by the maple syrup, pie spice and sea salt.  I use an immersion blender or stick blender and blend right in the pot.  If you don’t have one you can transfer batches to a blender then back into the pot.  Blend until smooth.  I usually let it simmer on low on the stove another 30 mins to let all the flavors come together but it is not a required step.


Makes 6 servings

Calories 153

Total Fat 6 g

Cholesterol 2.5mg

Carbs. 26g

Protein 2.8g



Healthy Homemade Shrimp Pad Thai


• 8 oz rice noodles or brown rice noodles, flat

• (Enough hot boiled water to cover noodles*)

• 1 Tbl. / 15 ml canola oil

• 2 Tbl. of crushed garlic

 • 2 cups shredded Savoy cabbage

• 1 cup of julienned carrots ( I buy precut)

 • 1 cup of snow peas

•  4 egg whites, lightly beaten

• 1 cup plus 4 Tbl.  for garnish chopped green onions

• 1 lb. of shelled and cleaned raw shrimp

*Reserve 3 Tbl. noodle water



• 3 Tbl.  rice wine vinegar

• 1/2 small can tomato paste

• 3 Tbl.  reserved noodle water

• 2 Tbl. natural or blackstrap molasses

• 3 Tbl.  low-sodium soy sauce



  1. Bring enough water to boil to cover noodles and pour over noodles in a bowl.  Cover and set aside for 20 mins.  After the 20 mins. take 3 Tbsp. and place aside in a small bowl and drain the rest of the noodles.
  2. Add to the reserved noodle water the rest of the sauce ingredients and set aside.
  3. In a large pan over medium heat the oil, add the shrimp and cook for 5-8 mins.  flipping at the halfway mark until cooked through (Depending on what size shrimp you use this may take more or less time, I buy whatever size is on sale).  Remove from pan and set aside.  Add the veggies to the pan and cook for 5 mins.  Push all your veggies to the side to make a well in the middle of the pan and add egg whites. Scramble them in the well until almost done then combine with the veggies that are already in the pan.  Add the shrimp and noodles and allow to cook for 2-3 mins.  Add the sauce and cook another 5 minutes for all the flavors to meld. Serve hot with a garnish of green onion.